Team WOD: AMRAP 20 mins: Burpees, Overhead Squats, Sit-ups, and Partner Rows
Complete as many rounds as possible in 20 mins of:
15 Burpees
20 Overhead Squats, 95/65 lbs
30 AbMat Sit-ups
Row, 250/200 m
Category: Pre Workout / Skill
Bench Press 5RM & AMRAP 15 mins: Rows and Push-ups
Deadlift 2-2-2-2-2 & FT: Toes-to-bars and Deadlifts
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Toes-to-bars and Deadlifts
For time:
1 Toes-to-bar
10 Deadlifts (225/155)
2 Toes-to-bars
9 Deadlifts
3 Toes-to-bars
8 Deadlifts
4 Toes-to-bars
7 Deadlifts
5 Toes-to-bars
6 Deadlifts
6 Toes-to-bars
5 Deadlifts
7 Toes-to-bars
4 Deadlifts
8 Toes-to-bars
3 Deadlifts
9 Toes-to-bars
2 Deadlifts
10 Toes-to-bars
1 Deadlift
Photo by @snoridgecrossfit
Front Squat 8-6-4 & Alt EMOM 18 mins: Row Cal, Wall Balls, and KB Swings
Front Squat 8-6-4
Front Squat 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Row Cal, Wall Balls, and KB Swings
Every 1 min for 18 mins, alternating between:
15/12 Row Calories
12 Wall Balls (20/14)
12 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
Push Press 3-2-1-1-1 & 4 RFT: Run, Pull-ups and Push Press
Push Press 3-2-1-1-1
Push Press 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run, Pull-ups and Push Press
4 rounds for time of:
Run 400m
15 Pull-ups
15 Push Press (115/75)
Photo by @snoridgecrossfit
Everything You Need to Know About the 2023 CrossFit Games Age Group Quarterfinals
E2MOM for 10 mins: Power Snatch + Hang Power Snatch
E2MOM for 10 mins: Power Snatch + Hang Power Snatch
Power Snatch + Hang Power Snatch, pick load
Every 2 mins for 10 mins.
E2MOM for 10 mins: Power Snatch + Hang Power Snatch & 5 RFT: Row Calories, Power Snatches, and Lateral Burpee Over Bars
E2MOM for 10 mins: Power Snatch + Hang Power Snatch
Power Snatch + Hang Power Snatch, pick load
Every 2 mins for 10 mins.
5 RFT: Row Calories, Power Snatches, and Lateral Burpee Over Bars
5 rounds for time of:
15/12 Row Calories
10 Power Snatches (95/65)
5 Lateral Burpee Over Bars
Rest 1 min
Photo by @snoridgecrossfit
Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Weighted Pull-up 1-1-1-1-1
Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Weighted Pull-up 1-1-1-1-1 & AMRAP 14 mins: Single DB OH Walking Lunges, Alt DB Hang Clean & Jerks, Single DB OH Walking Lunges, and Ring Dips
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 1-1-1-1-1
Weighted Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Single DB OH Walking Lunges, Alt DB Hang Clean & Jerks, Single DB OH Walking Lunges, and Ring Dips
Complete as many rounds as possible in 14 mins of:
8 Single Arm Dumbbell Overhead Walking Lunges (50/35)
10 Alternating Dumbbell Hang Clean & Jerks (50/35)
8 Single Arm Dumbbell Overhead Walking Lunges (50/35)
10 Ring Dips
Photo by @snoridgecrossfit
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.